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Old 15-Aug-04, 04:19 PM   #1
Bvlgari
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Bvlgari's Crash and Burn Journal

Hey guys!

Figured I'd start my own journal, and you guys could give some objective advice.

Date is 15 August 2004. This morning I ran about 4 miles after a two week break with no running. Before that, about 5 weeks had gone by where I had run at irregular intervals, maybe twice a week. Prior to the summer break, I had run as far as 9 miles. I started running Christmas 2003. I don't ever plan to stop.

Summary of activity done throughout the day:
11.00AM. Apprx. 4 mile run, medium-slow pace. Time unknown.
11.00PM. 60 push-ups. 60 crunches. 15 diamond push-ups. 55 flutterkicks (with a 25 second static hold at 25... repititions are as follows: 1,2,3 (1), 1,2,3 (2) 1,2... etc.). 40 incline push-ups. 30 leg-raises. 6 pull-ups.

Summary of food consumed (my mom makes all the food):
Two bowls of muesli, plus a bowl of yoghurt (raspberry+blackberry flavor). A glass of water.
Two open faced sandwiches with cream cheese, smoked mackrel, tomato, lettuce and rye bread (they were fairly large). Lots of water.
3 cups of tea with milk, plus 6 chocolate chip cookies (small size)
2 glasses of milk.
Bowl of yoghurt (peach-melba).
A fairly large chinese dinner. About three helpings of rice, beef, steamed fish, cantonese chicken. Lots of water.


Best regards,
Moi
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Old 16-Aug-04, 01:00 PM   #2
Bvlgari
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16 August 2004:

12:00PM: Guerilla Cardio session. 8x(20/10 Sprint/Recovery). Out of breath, but no fatigue.
11:00PM: 75 push-ups. 50 crunches. 20 diamond push-ups. 60 flutterkicks (with 30 second static hold after 25 reps). 40 incline push-ups. 30 leg raises. 7 pull-ups.

Summary of food consumed:
Two helpings of rice pudding with cinanamon suger.+water
2 BLTs+water
6-7 chocolate chip cookies+3 cups of tea.
5 sausage links+ two helpings of mashed potatoes+water
A couple of pieces of chocolate
Protein shake

Cya all in da mornin'

regards,
Matt

Last edited by Bvlgari; 16-Aug-04 at 04:21 PM.
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Old 21-Aug-04, 01:40 AM   #3
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Ah... been a while.

on August 17 I did the first day of Jaster's routine. Great fun. But before that, I had been out doing Guerilla Cardio (20 seconds sprint, followed by 10 [long] seconds recovery.

The routine was as follows:

Deadlift with an EZ bar (there is no barbell): Warm-up followed by 7 reps at 80 kilos, next set 8 reps at 80 kilos, and finally 10 reps at 80 kilos.

Bent-over Row with an EZ bar. 8x40 kilos. Then 8x50 kilos. Then 10x50 kilos.

Pull-ups. At this point I had no energy left. 6x65 kilos. 5x65 kilos. 6x65 kilos.

Dumbell Curls. 6x16 kilos each arm. 7x16 kilos each arm. 8x16 kilos each arm.

TIRED!!!
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Old 21-Aug-04, 01:46 AM   #4
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Yesterday, 20 August, I did Guerilla Cardio followed by Jaster's routine.

Dumbell Bench Press 8x30 kilos (each arm). 9x30 kilos each arm. 6x30 kilos each arm.

Incline Smith Press. 7x40 kilos. 8x40 kilos. 9x40 kilos.

Triceps Extension with EZ bar. 7x30 kilos. 6x30 kilos. 8x30 kilos.

Triceps push-down.10x35 kilos. 6x40 kilos. 10x35 kilos.

Jaster Shrug. 10x70 kilos. 10x70 kilos. 10x70 kilos.

EXHAUSTED!!!
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Old 21-Aug-04, 05:22 PM   #5
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Quote:
Originally Posted by Bvlgari
Ah...on August 17 I did the first day of Jaster's routine. Great fun.
Hey I'm glad you gave my advice a try!
Keep me posted on how it's working for you.
My advice seems to have helped Firehawk out.

Quote:
Originally Posted by Bvlgari
Jaster Shrug. 10x70 kilos. 10x70 kilos. 10x70 kilos.
EXHAUSTED!!!
Great I'm happy you worked these in I think they hit the traps in a way no other exercise can!
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Old 22-Aug-04, 12:15 PM   #6
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I think I can do way more than 70. Try for 100 next time.

Forgot the military presses that one time. Tonight, I think I'll go long distance jogging.
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Old 26-Aug-04, 03:42 AM   #7
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Monday, 23 August 2004

Decided to get off my butt for once. Hadn't done any excercise since the previous Friday, 20 August.

Around 10:30PM: 80 push-ups, 50 crunches, 25 diamond push-ups, 60 flutterkicks (with static hold), 40 incline push-ups, 30 leg raises, 5 pull-ups.

Nice!
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Old 26-Aug-04, 03:47 AM   #8
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Tuesday 24 August 2004

Went out and did Guerilla Cardio. MAN I'm getting better at it all the time. My motivation is slowly coming back. I've been having serious problems with it lately.

Late afternoon: Did Jaster's back routine.

Deadlift with an EZ bar (no barbell): Warm-up followed by 3x10 reps at 85 kilos.

Bent-over Row with an EZ bar. 3x10 at 50 kilos.

Pull-ups. At this point I had no energy left. 8x65 kilos. 6x65 kilos. 5x65 kilos.

Dumbell Curls. 5x16 kilos each arm. 5x16 kilos each arm. 4x16 kilos each arm.
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Old 26-Aug-04, 03:51 AM   #9
Bvlgari
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Wednesday 25 August 2004

Did Jaster's chest and tricep routine


Smith Machine 10x70 kilos 9x70 kilos. 8x70 kilos.

Incline Smith Press. 10x45 kilos. 8x45 kilos. 9x45 kilos.

Tricep Pushdown with cable. 3x10 at 35 kilos.

Military Press with smith machine. 2x10 plus 8 reps at 30 kilos.

Jaster Shrug. 3x10 at 100 kilos.
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Old 31-Aug-04, 11:14 AM   #10
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30 August 2004

I went for my first long distance jog/run in weeks. Man it was great. It's been a while since I felt so good. My pace changed several times, but generally I thought i was going pretty fast. Nice.

Distance: Around 4.5 miles. Time: unknown.
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Old 05-Sep-04, 02:58 PM   #11
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31 August 2004

Push-up day!! 80 push-ups, 50 crunches, 25 diamond push-ups, 60 flutterkicks (with static hold), 50 incline push-ups, 30 leg raises.

Nice! I'm finally getting a good muscular endurance.
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Old 05-Sep-04, 03:00 PM   #12
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1 September 2004

Did my guerilla cardio today. Good to run.

Last edited by Bvlgari; 05-Sep-04 at 03:06 PM.
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Old 05-Sep-04, 03:04 PM   #13
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2 September 2004

Push-up day! Yah!
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Old 05-Sep-04, 03:07 PM   #14
Bvlgari
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3 September 2004

Jaster's chest routine

Dumbell Bench Press 3x 7x32.5 kilos (each arm).

Incline dumbell press. 7x45 kilos. 8x45 kilos. 7x45 kilos.

Military Press. 10x30 kilos. 10x35 kilos. 10x35 kilos.

Triceps push-down. 8x40 kilos. 8x40 kilos. 7x40 kilos.

Jaster Shrug. 10x100 kilos. 10x100 kilos. 10x100 kilos.
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Old 05-Sep-04, 03:10 PM   #15
Bvlgari
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4 September 2004

Jaster's leg routine today.

What a kick-ass workout!!

Squats 10x60 kilos, 10x70 kilos, 10x75 kilos.

Calf-raises 10x100 kilos, 10x100 kilos, 10x120 kilos

Leg extensions 10x30 kilos, 10x30 kilos, 10x30 kilos

Leg curls 3x10x35 kilos

Hell yeah
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bell curls, bell press, bench press, chest routine, cream cheese, diamond push, dumbell bench, dumbell bench press, dumbell curl, dumbell curls, dumbell press, endurance training, incline dumbell press, jaster shrug, late afternoon, leg curl, leg extension, leg routine, mashed potatoes, military press, muscular endurance, protein powder, protein shake, rye bread, slow pace, smith machine, static hold, triceps push


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